Eat 2 scrambled eggs with 1 cup red bell pepper strips; 1 slice whole-grain toast; 1 cup yerba maté tea.
Why scrambled eggs and red peppers?
Choline-rich eggs power up the start of your day and prevent you from cracking under pressure. The nutrient increases the production of acetylcholine, a neurotransmitter that helps minimize anxiety. One cup of red peppers provides three times your daily dose of vitamin C—another nutrient that calms jitters. German researchers recently found that people who loaded up on vitamin C before giving a speech had lower levels of the stress hormone cortisol—a sign that you're feeling relaxed— than those who didn't.
Why whole-grain toast?
"Having a slice first thing can replenish your glycogen stores, which dip overnight," says Somer. Whole grains are an ideal pick, she adds, since their fiber helps you power up with a steady supply of energy all morning.
Why yerba maté?
This tea, made from the leaves of a South American shrub, can help you stay sharp. It brews up nearly as much caffeine as a cup of coffee and has theobromine and theophylline, plant compounds shown to improve memory.